Wednesday, August 31, 2011

CrossFit Workout - Thursday 09/01/11

Who says we can't do power cleans and ring dips two days in a row?  Nonsense!

This workout was requested by our very own Kim Cooper, in honor of her birthday. Anyone need a hint  on how old she is today?


for time, 29-15-9 reps of
power clean
ring dip

Warmup: 29 OH squats, 29 pushups, 29 mountain climbers (2-count)  3 rounds
Cool down: 29 jumping squats, 500 meter run, 29 jumping squats, for time


CrossFit Workout - Wednesday 08/31/11

power cleans & ring dips.

Increase weight each round to find your 7 rep max power clean. Compare your results to 9/1/2010


Monday, August 29, 2011

CrossFit Workout - Tuesday 08/30/11

21-15-9 reps of

95lb thruster

Compare to 08/31/10


CrossFit Workout - Monday 8/29/11

500 meter row or run
50 pushups

4 rounds, for time

Compare to 8/30/10


Friday, August 26, 2011

CrossFit Workout - Saturday 08/27/11

It's on the board at the gym.  Cheers!


Thursday, August 25, 2011

CrossFit Workout - Friday 08/26/11

Box of Chocolates

You never know what you're gonna get!

Super Sweet Outdoor Workout tonight at Lakewood Park at 6:00pm, meet at the volleyball courts

Wednesday, August 24, 2011

CrossFit Workout - Thursday 08/25/11

Karen +1

150 wall balls
run 1 mile
for time

Warmup: 15 light barbell front squats, 15 pushups, 4 rounds then run 500 meters(once). Increase weight on front squats each round
Cool Down: Trainer's choice


Tuesday, August 23, 2011

CrossFit Workout - Wednesday 08/24/11

Deadlift your body weight x 100 reps

Perform in sets of 10 reps, with approximately one minute rest between rounds.  There is no time component to this workout, just get it done.  Scale weight down as needed using 50% of your 1 rep max as a guide. Use the same weight for all 100 reps.  Record total weight lifted on whiteboard or post to Comments.

Warmup: Wall ball situps and KB summo deadlifts, 15 reps x 3 rounds, increase weight each round
Cool down: 1.2 mile run for time


Mike-O's 5th rep of his 5th set, 305lb back squat - 25 reps total. First CrossFit Games Training Strength Cycle complete.

Monday, August 22, 2011

CrossFit Workout - Tuesday 08/24/11

One Mile Grace, for time...

run one mile
clean & jerk 30 reps

Men 135lb, women 95lb, scale as needed.  Power clean, full squat clean, press, push press, push jerk, power snatch, full squat snatch.....just get the bar from the ground to overhead 30 times as fast as possible after running one mile.

**This workout is one of our CrossFit Games Competition Training Team's new benchmarks. Sub 10 minutes is the first goal.  Who will be the first to get it?

Warmup:  CF Warmup x 3 rounds, 10 reps each - dead hang pullups.
Cool down: Trainer's choice


Sunday, August 21, 2011

CrossFit Workout - Monday 8/22/11

Row - 2000 meters
Pushup - 200 reps

For time. Partition any way you choose.

Warmup: CF Warmup x 3 rounds
Cool down: Trainer's choice


Saturday, August 20, 2011

Crossfit Workout - Saturday 08/20/11


Thursday, August 18, 2011

CrossFit Workout - Friday 08/19/11


a. overhead squat
b. back squat
c. front squat
d. deadlift
e. thruster

Choose one lift from the list above. Increase weight each set until you reach your max weight for 5 reps.  Decrease weight by 25%-30% and complete 20 reps for your final set, for time.


Wednesday, August 17, 2011

CrossFit Workout - Thursday 08/18/11

shoulder press 5-5-5
push press 5-5-5-5-5-20

Perform 3 sets of 5 reps of shoulder presses, light, medium & heavy and then roll into 5 sets of 5 reps of push presses to find your 5 rep max.  To finish,  reduce the weight by 25%-30% and perform 20 push press reps, for time.

The only part of this workout that is timed is the final set of 20 push presses.  Record your max push press weight and your time and weight of your 20 reps of your final set of push presses.

Warmup:  1000 meter row and run plus 60 pushups, partition any way you choose.
Cool down: jumping squats, max reps in 3 minutes.

*****This Friday's Super Sweet Outdoor Workout will be held in our parking lot at the gym. Show up at 6:00pm and let the fun begin. Rumor has it that we will be taking in a couple cold ones immediately following the wod in celebration of Alison's 29th birthday. You can bet we'll be doing 29 of something that really sucks!


Tuesday, August 16, 2011

CrossFit Workout - Wednesday 08/17/11


a. overhead squat
b. back squat
c. front squat
d. deadlift

Choose one lift and find your 5 rep max.  Reduce weight by approximately 25% and perform 15 reps in your last set.


Monday, August 15, 2011

CrossFit Workout - Tuesday 08/17/11

Take as much time as you need to complete a total of

6 minutes -  L-Sit
4 minutes - plank hold

Perform the L-Sit or modified tuck-sit on rings, dip bars or parallettes. Perform as many attempts as necessary to accumulate 6 minutes total before performing the plank holds.

Warmup: 100 meter walking lunge, holding a weight plate overhead.(Barber shop and back)
Cool down:  Trainer's choice


Sunday, August 14, 2011

Crossfit Workout - Monday 08/15/11

Cindy, three minutes at a time

5 pullups
10 pushups
15 squats

max rounds in 3 minutes, rest 1 minute, x 6 sets

Record the total number of rounds completed overall.  Begin the next set where you left off during the previous set.  Example.  After the first 3 minutes, if you completed 3 full rounds and 4 pullups you finish the 5th pullup at the start of the next set and continuing on through the pushups and squats. Continue this way until you have completed 6 full sets or 18 minutes of total work.  With this format and rest, you should be able to perform the same or more rounds as your 20 minute 'Cindy" PR.

Warmup: samson stretch, overhead squat, mountain climber, 15 x 4
Cool down: Trainer's choice


Saturday, August 13, 2011

CrossFit Workout - Saturday 08/13/11


Thursday, August 11, 2011

CrossFit Workout - Friday 08/12/11

Choose one of the workouts from the past week, including Saturday's, or last Thursday's Row Sprint Pyramid WOD.  Choose wisely.


Wednesday, August 10, 2011

CrossFit Workout - Thursday 08/11/11

For time...
run 200M
21 ring dips
run 500
21 ring dips
run 750
21 ring dips
run 500
21 ring dips
run 200
21 ring dips
Warmup: 1500 meter row and 75 hand release pushups, partition any way
Cool down: Trainer's Choice


Tuesday, August 9, 2011

CrossFit Workout - Wednesday 08/10/11

Find your 5 rep max front squat in 15 minutes, record weight on whiteboard.

Rest 3 minutes

Summo deadlift,  max reps in 5 minutes using your 5 rep max front squat weight. Pause for at least 3 seconds at the top of each deadlift. Record the total weight lifted in 5 minutes.

Summo deadlift, using squat stance and your hands on the bar inside your knees.


Monday, August 8, 2011

CrossFit Workout - Tuesday 08/09/11

CF Cleveland Ab Routine - 50 reps each x 3 rounds, with ball slams

Warmup: 15 KB swings & 15 4-count mountain climbers, 5 rounds
Cool down:  Trainer's choice


Sunday, August 7, 2011

CrossFit Workout - Monday 08/08/11

run 500 meters
125 pullups
run 1000 meters, for time


CrossFit Workout - Saturday -08/06/11

Thursday, August 4, 2011

CrossFit Workout - Friday 08/05/11

Plyometric workout - some new drills and skills.  Show up and see what's on tap.  No time clock today.

**** Friday Night Super Sweet Workout this week, 6:00pm at Lakewood Park.  Everyone is meeting at the sand volleyball courts.  Tricia will have a crushing bodyweight exercise combination for you.  If you are doing the UrbanObstacle event on Saturday, you should still come to this.  Don't make an excuse that you need to rest, you're a CrossFitter!


Wednesday, August 3, 2011

CrossFit Workout - Thursday 08/04/11

Sprint pyramid, each for time

125 meter row
250 meter row
375 meter row
500 meter row
500 meter RUN
375 meter row
250 meter row
125 meter row

perform 15 wall ball situps PRIOR to each sprint, as active recover time. Rest additionally as needed.

Post time for each sprint. Attempt to beat your previous times on the way down the ladder.

Warmup: 15 squats, 15 v-situps, 15 pushups, 200 meter run, x 4 rounds
Cool down: Trainer's choice


A.M. RESULTS - close-up

P.M. RESULTS - close-up

Tuesday, August 2, 2011

CrossFit Workout - Wednesday 08/03/11

Find your

3 rep max power snatch or
1 rep max squat snatch

Warmup at light weights and increase weight each set until you reach your max.  Rest 3 minutes, reduce total weight by 50% and perform 20 reps for time.


Monday, August 1, 2011

CrossFit Workout - Tuesday 08/02/11

95lb squat clean - 7 reps
95lb overhead squat - 7 reps

max rounds in 12 minutes.  Women use 65lbs.  Scale weight as needed, but use the same bar for both exercises.

Warmup: Burgener Warmup - 5 rounds
Cool  down: 1 mile run for time

****We are doing heavy snatches Wednesday, this will help get you ready!